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11 Ways To Overcome Exercise Procrastination

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a presentation created to help you find motivation to exercise

a presentation created to help you find motivation to exercise

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  • 1. 11 Ways to OvercomeExercise ProcrastinationBy Erica SterlingMarch 3, 2013
  • 2. Is This You? Do you dread the gym? Do you hate to sweat? Do you find any excuse not to work out? Are you able to fall in love with exercise? Is that even possible? Answer: YES it is!
  • 3. Top Excuses NOT to Workout  Im too busy.  I may injure myself.  Im too old.  My back hurts.  I hate going it alone.  Im too fat.  Its so boring.  Im thin already.  My kids get in the  Im not a gym rat. way.  I have arthritis.  I dont have the  Im afraid people are money. watching and judging  Exercise makes me me. eat more.  I dont want to redo my hair and makeup.These excuses do not fly and are not valid!
  • 4. 1. Time Management Make exercise a habit and allot a specific time to working out. Devote at minimum 15 minutes, most times you will go beyond that Make exercise a non- negotiable, high-priority item in your schedule. Treat exercise as if it is a lunch meeting or an important event you absolutely must attend.
  • 5. 2. Reward Yourself, and Do itoften A non-food reward – no restaurants! (protein shakes are ok) Reward yourself with something that complements your goals and makes you happy at the same time. Examples: facial, massage, mani/pedi, exercise dvd, exercise equipment, new workout clothes or sneakers
  • 6. 3. View Exercise as Stress Relief Decreases the levels of cortisol and other stress hormones Boosts the levels of endorphins/mood lifters Healthy outlet for venting unhealthy emotions
  • 7. 4. Create your ownExercise Benefit Analysis Pros of Exercise Cons of Exercise1. Look younger;2. Build stress tolerance;3. Improve attention and concentration;4. Aid cardiac functioning; 1. Inconvenience;5. Protect against type two diabetes;6. Boost the feel good chemical, 2. Takes effort; endorphin;7. Prevent osteoporosis; 3. Challenging to sustain.8. Act as an anti-depressant; 4. Laziness9. Assist productivity;10. Burn calories;11. Develop a slimmer appearance;12. Get in good physical condition.
  • 8. 5. Exercise with a Friend Exercising with someone whose company you enjoy can also make the time go faster. If you have committed to meet up with a friend at the gym for an aerobics class or at the nearby track to jog it may motivate you to keep your promise
  • 9. 6. Join a Fitness Support Group Participate in a community of people committed to fitness  Women Empowered  Black Girls Run  Weight Watchers  Jenny Craig
  • 10. 7. Obtain a Workout Routine Internet has tons of  If a task lacks structure Exercise Plans we are more likely to http://www.fitnessmagazi procrastinate on it. ne.com/workout/  Obtain a plan from your http://www.bodybuilding.c trainer om/guides/  Create and print out or http://www.webmd.com/fi write down your tness-exercise/features/5- workout ahead of time. treadmill-workouts-in-an-  Bring the plan with you hour-or-less when you come to the http://exercise.about.com gym /cs/exbeginners/a/exforbe ginners.htm
  • 11. 8. Hire a Personal Trainer(If you can afford it) A personal trainer apt to give extra motivation Its good to have an expert to help and advise you in your efforts. Trainer can create a customized exercise plan to fit your body
  • 12. 9. Incorporate simple exercisesinto your daily activities.  Use the stairs instead of the elevator.  Park your car so you get to walk a considerable distance to your office.  Do stretching exercises every hour or so when youre stuck in front of the computer.
  • 13. 10. Take Pictures of YourProgress  Take a picture of yourself and place it beside a picture of your ideal body.  Put these on the fridge or some other visible place in your house.  This should serve to remind you always.
  • 14. 11. Choose Enjoyable Forms ofExercise  Select the types of activities you enjoy most  If do not like the feeling of being hot and sweaty after a workout, consider swimming on a regular basis  If you feel confined while exercising in a gym or at home, choose outdoor activities like walking, jogging, or cycling
  • 15. References Web Links http://venusvision.com/category/mind-body/healthy- living/fitness-for-you/ http://ezinearticles.com/?10-Ways-to-Overcome-Exercise- Procrastination&id=5598455 http://www.fitday.com/fitness- articles/fitness/exercises/exercise-motivation-how-to- overcome-procrastination.html http://www.thebengilpost.com/7-surefire-ways-to- overcome-workout-procrastination http://www.psychologytoday.com/blog/science-and- sensibility/201103/kick-procrastination-and-get-fit http://health.usnews.com/health-news/diet- fitness/fitness/slideshows/fitness-excuses http://www.huffingtonpost.com/lauren-boggi/exercise- motivation_b_2345720.html
  • 16. Takeaways Before you commit to getting fit, evaluate your motives, and make sure you’re doing it for the right reasons If one day you only have 30 minutes to work out, don’t blow it off because it’s not your usual routine. And if you have to miss a workout all together, don’t beat yourself up. If you are truly aiming to improve your health, then you’ll get back on track — not because you have to, but because you know its what your body wants, and ultimately it makes you feel good.